Friday June 14, 2019

Friday June 14, 2019

  • Warmup
    • 1 Minute
      • Easy Bike
      • Push-up to Down Dog
      • PVC Pass Throughs
    • 45 Seconds
      • Moderate Bike
      • Inchworm to Push-up
      • PVC Lat Stretch
    • 30 Seconds
      • Faster Bike
      • Up Dog to Down Dog
      • PVC Pass Throughs (More Narrow)
    • Modified Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Snatch Grip Push Press
      • 5 Overhead Squats
      • 5 Snatch Grip Romanian Deadlifts
  • Mobility
    • Post Chest Stretch
    • Post under arm stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Calorie Bike
      • 5 Lateral Barbell Burpees
      • 5 Power Snatches
    • *Build to Workout Weight *
    • 1 Round
      • 5 Calorie Bike
      • 4 Lateral Barbell Burpees
      • 3 Power Snatches
  • WOD “Rush Hour”
    • On the 4:00 x 5 Rounds:
      • 14/10 Calorie Assault Bike
      • 10 Lateral Barbell Burpees
      • 5 Power Snatches (135/95)
  • Mobility
    • Banded straight arm in internal rotation
    • Pigeon pose